CrossFit Ironside – CrossFit
Back Squat (5 Rep Max)
Opt. 1 50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5+
Opt. 2 5×5 Speed Squats @ 55% of 1RM Focus on Speed out of the bottom of squat
Opt. 3 Box Squat 5×5 by feel Set box o parallel
: Metcon (AMRAP – Reps)
4 Rounds:
3 min alt. tabata:
KB Swing/ H. Clean 115/75
W. Lunge/ Barbell Lunge
Burpees/ Bar-Facing
-Rest 1 min-
Metcon (Distance)
Optional Accessory Work:
10 min AMRAP:
Handstand Hold/Walk Practice